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“We learn wisdom from failure much more than from success. We often discover what will do, by finding out what will not do; and probably he who never made a mistake never made a discovery.” - Samuel Smiles

 

- Strength - 

1a) STRICT Press - 60% x 10, 65% x 8, 75% x 6, 80% x 4

1b) KB Swings - 20, 16, 12, 8

* All reps completed on an 8min clock *

 

- Conditioning - 

For time:

100 DU

80 OH KB walking lunges (1.5/1)

60 HR Pushups

40 alt KB snatch  (1.5/1)

20 alt Pistols

10 C2B

* 15min time cap *

 

- Mobility - 

- Front Rack Archtype - 

Banded elbows/wide reverse grip PVC/elbows on bench x 3-5min 

Posterior Delt lacrosse ball mash w/ external rotation x 3-5min ea side

Elbow tack/floss w/ lacrosse ball x 3-5min ea 

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Welcome our newest member - Justice Simpson!